Methods

​

Before beginning the study, each volunteer performed a maximal exercise test on a treadmill while oxygen consumption and heart rate were monitored. In order to establish a fitness baseline, the subjects were surveyed with regards to their Ratings of Perceived Exertion (RPE) for the treadmill test.

​

After the fitness baselines were created for each individual, subjects returned to the Human Performance Laboratory on separate days to perform 5-minute kettlebell VO2 maximal snatch test to determine levels of fitness specific to kettlebell workouts. The subjects used 12-, 16-, or 20-kilogram kettlebells—with the assigned weights determined by gender, body weight, fitness level, and experience level—to swing one-handed through their legs and up and over the head in a snatch motion in a particular rhythm while switching to the opposite hand every other minute (3).

 

The test format was as follows:

• Minute One: 8 repetitions at a rate of 1 snatch every 7 seconds

• Minute Two: 12 repetitions at a rate of 1 snatch every 5 second

• Minute Three: 15 repetitions at a rate of 1 snatch every 4 seconds

• Minute Four: 20 repetitions at a rate of 1 snatch every 3 seconds

• Minute Five: subjects performed as many repetitions as possible until fatigue

 

Heart rate (HR) and oxygen consumption (VO2) were measured for each subject during every stage of the test, and peak RPEs and blood lactate level (tested using a finger-prick method) measurements were conducted 3 minutes after the test was completed.

 

The number of snatches each subject successfully completed during the fifth minute of the kettle bell VO2 max snatch tests determined the number of snatches they would perform during the primary kettlebell tests that were performed on a separate day. As an example, a subject completed 24 snatches during the final minute, the number was divided by 4, so they were required to perform at least 6 snatches during each timed 15-second period of the 20-minute kettlebell workout (4).

​

Following both tests—the initial maximal exercise test and the 5-minute maximal kettlebell test—were completed, subjects performed a 20-minute kettlebell snatch workout similar to a normal kettlebell routine. After a basic warmup, subjects executed 15 seconds of one-armed snatches first with their dominant hand, then after a 15-second period of rest, performed an additional 15 seconds of snatches with their other hand. This method continued for 20 minutes, and concluded with a 5-minute cool-down period.

 

Throughout the workout, researchers monitored subjects’ HR levels at 60-second intervals, and a blood lactate test was taken promptly after the completed workout.

 

 

Results

​

During the primary 20-minute workout, the average calorie burn was 272 calories, not including additional calorie burn as a result of anaerobic effort. According to John Porcari, aerobically-burned calorie burn was 13.6 calories per minute with 6.6 calories per minute burned anaerobically as determined by the blood lactate measurements, adding up to a whopping 20.2 calories per minute, an abnormally high caloric burn rate equivalent to running a 6-minute mile (5).

 

The substantially-high caloric burn of the workout can be attributed to the fact that the kettlebell snatch workout is an intense, total-body movement conducted very quickly in an interval-training format. Chad Schnettler says, “We knew it would be extremely intense. It’s a quick workout, and you do get a big bang for your buck in a very short amount of time.” (6)

​